Everything was beautiful and nothing hurt

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Jul 21, 2014 1:02 am

sat
ez bike ride
self defense

sunday
handrolling and flatwater practice

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Jul 22, 2014 11:56 pm

Tuesday
fs up to 145 x 1
single leg press 5 sets ea
leg exts 5 sets
gg/bg 5 sets
db kb swings 5 sets
db curls 5 sets
stretching

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Jul 23, 2014 11:45 pm

wed
lunch
cardio

pm
art
gi fundamentals

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Jul 25, 2014 9:51 pm

Fri
Db inclines
20s X 10 X 3
25s X 10 X 2

Feet up bench
Up to 135 X 1

Viking press
5 X 5

Nautilus pull downs
Face pulls
Shrugs
Bis
Tris
5 sets of 10 each

Stretching

User avatar
nafod
Lifetime IGer
Posts: 11378
Joined: Sat Apr 22, 2006 5:01 pm
Location: Looking in your window

Re: Everything was beautiful and nothing hurt

Post by nafod » Fri Aug 01, 2014 4:01 pm

Hey sinkboater, I just built one of these and surfed it for a week on the Outer Banks. A ton of fun.

http://www.clcboats.com/shop/boats/surf ... k-kit.html
Don’t believe everything you think.

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Aug 05, 2014 10:17 pm

That's pretty cool. So is it fiberglass and wood, and still around 20 pounds?
Edit -- now I want to build a standup paddle board!


Tues 8.5
Oly meet on 10.31

Easing back in after week of biking, boating, beer and burritos. And legal weed.

sg pulls
95 × 3 × 2
105 × 1 × 3
110 × 1 × 3
115
120
125

Back Sq
135 × 3 × 5

Rd Houses
20s × 5 × 6

Pull ups and abs

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Aug 06, 2014 9:42 pm

Lousy sleep last night.

Lunch
Clean dls
Hooked
Up to 225 X 1 X 3

Back ext
4 sets

Tris
6 sets

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Aug 08, 2014 10:07 pm

wed pm
art

Thursday am
ez bike ride

pm
gi fundamentals

Fri lunch
Hang pc straps
95 X 3 X 2
105 X 3 X 2
115 X 3
125 X 1

Pc/Pp
115 X 1 X 5
125 X 1
115 X 2
115 X 1

Kb fs
5 sets

Kb swings
3 sets

Db inclines/db sldls
3 sets

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Aug 11, 2014 9:37 pm

weekend was a bit of a wash. got some yoga and mat time in.

Monday lunch

Hip snatch straps
65 X 3 X 3
75 X 3 X 2
85 X 3

Sg dl
155 X 3 X 5

FS
95 x 3 X 2
105 X 3
115 X 3
125 X 3
135 X 1
95 X 1

Pull ups singles
Rd hs 5 sets

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Aug 13, 2014 11:31 pm

wed lunch
ohs
bar x 3 x 4

db bench
25s x 10 x 4

bench
up to 135

t bar rows
3 sets

db shrugs
3 sets

rdhouse
3 sets

tris
3 sets

--- couldn't find a rhythm for the workout. Uni kids are back in town. time to switch to am.

pm
art

gi fundamentals

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Aug 15, 2014 12:36 am

Thursday
class cancelled due to ac issues

short sink boat session instead

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Aug 15, 2014 9:55 pm

Friday
backs squat
135 x 3 x 3
155 x 3 x 2
175 x 3
185 x 1
205 x 1

Clean pull
135 x 3 x 3

PC from floor straps
135 x 1 x 3
140 x 1

then I had to go back to work

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Aug 16, 2014 3:13 pm

sat am
Clean DL + shrug
135 x 3 x 3
155 x 3
165 x 1 x 3
170 x 1

RDL
135 x 3
145 x 3
155 x 3
165 x 3

PC from floor straps
135 x 1 x 3

PC + SJ
95 x 1
105 x 1
110 x 1
115 x 1
120 x 1
125 x 1 x 2
130 x 1

DB floor press + tris
25s x 10 x 3 super sets

pullup singles

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Tue Aug 19, 2014 12:05 am

sunday
yoga
ez bike ride

Monday am

St dl + shrug
95 X 3 X 3
105 X 3 X 2
115 X 1 X 3
125 X 1 X 3

PP 1st rep cleaned
95 X 1, 2, 3
105 X 1 X 6

Bb row
95 X 3 X 5

Db bench
25s X 10 X 3
30s X 10 X 2

Tris
3 sets

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Aug 20, 2014 1:31 am

Tuesday lunch
stepmill and kb swings

pm
gi fundamentals

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Thu Aug 21, 2014 1:22 am

Wed lunch miserable insomnia. Felt better afterwards at least

Hip snatch
65 X 3 X 3
75 X 3
85 X 1 X 3
90 X 1

Sg dl
140 X 3 X 5
160 X 1

Kb fs
30s X 3 X 5

Rd house
5 sets

picked up a 12'x10 dollamur flexiroll mat off of craigslist. I now have a tatami/yoga room

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Aug 25, 2014 10:02 pm

sat open mat
volunteer work with kayaks

sun
yoga ez
bike ride

Monday unpleasantly sore still. hips and elbows are grouchy.

lunch
Hip snatch straps
bar x 3
65 x 3 x 2
75 x 1 x 3
85 x 1 x 2
95 x 1 (floor)

SG DL
185 x 1 x 3
195 x 1

FS
95 x 3
105 x 2
115 x 1
125 x 1
135 x 1
145 x 1

Db inclines
20s x 10 x 3
25s x 10 x 2

ez bar curls -- the only thing that didn't hurt
30 x 10 x 4

pm between traffic and sore elbow...didn't make it to class
but its a really nice day *85 and breezy so I'm heading out for an ez bike ride.

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Aug 27, 2014 5:17 pm

Tuesday pm
gi fundamentals class

wed am
iced elbow

lunch
squat
135 x 3 x 4
155 x 3
175 x 3
185 x 3
205 x 1
215 x 1
185 x 1

push press
95 x 1 x 2
105 x 1 x 2
115 x 1 x 2
125 x 1
135 x 1
140 x 0

neutral grip db bench
6 sets

kb swings
4 sets

single leg squat
4 sets bw

bis/tris
4 sets very light

iced elbow

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Aug 29, 2014 2:51 am

thurs lunch
cardio

pm
open mat

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Aug 30, 2014 3:36 pm

Sat AM

kb swings 5 sets warmup

Hang clean straps
95 x 3 x 3
115 x 3
125 x 3
135 x 3
145 x 1
happy with this

rdls
145 x 3
155 x 3
165 x 3
175 x 3
155 x 3

Viking press
empty x 5
+ 20 x 5
+ 30 x 5
+ 40 x 5
+ 50 x 5 x 2
empty x 5

then
self defense
mount escapes

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Mon Sep 01, 2014 3:42 pm

sunday
yoga

Monday am
ez bike ride for warmup

gym
kb swings
5 sets

sg dl + shrugs
95 x 3 x 3
105 x 3
115 x 3
125 x 1 x 3
135 x 1 x 3
145 x 1 x 3

ps
straps
95 x 1 x 2
100 x 1 x 2

db bench
25s x 10
30s x 10
35s x 10
40s x 5
45s x 5
30s x 10

rows/bis/tris/db oh
3 giant sets

gym was a hot mess. bunch of drop-ins due to the holiday.

stretched at home.

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Sep 03, 2014 12:29 am

lunch Tuesday
treadmill walking 30 mins

pm
aikido

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Wed Sep 03, 2014 10:11 pm

lunch wed
doms from Monday in the erectors

OH press
bar x 5
65 x 3
85 x 1 x 3 and that was enough of that

db bench feet up
25s x 10 x 3
30s x 10 x 2

db floor press neutral grip- paused
25 x 10 x 4
30 x 10 x 2

db shrug
25s x 10 x 5

seat row/ seated machine press
4 super sets

bis/tris
5 super sets

made it out the door massive pile up on the Interstate, took over an hour to get home, no class
prolly for the best.

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Fri Sep 05, 2014 12:58 am

thurs
lunch
urban bike ride. better than the stair master.

pm
gi fundamentals

User avatar
riotboo
Gunny
Posts: 977
Joined: Tue Sep 10, 2013 10:43 pm

Re: Everything was beautiful and nothing hurt

Post by riotboo » Sat Sep 06, 2014 4:02 pm

Sat am
felt good!

brickhouse
pc from floor straps
95 x 3 x 2
115 x 1 x 3
125 x 1 x 3
135 x 1 x 3

RDLs
165 x 3 x 5

DB OHs stranding
15s x 10
20s x 10
25s x 8
30s x 6
35s x 3
20s x 10

kb fs
16ks x 3 x 3

then shortly after
open mat

Post Reply